Fall is the time of year when we move into shorter days and heavier clothes, making it easy to lose track of our healthy intentions. Additionally, the temptation to eat warmer and fattier seasonal foods is greater than ever. There are many key healthy ingredients that are used in traditional, less healthy, favorites. When incorporated into more healthful recipes, these foods provide satisfaction as well as immense health benefits. Here are a few of my favorites.

By Melina DiPaola – Photographed by Bobby DiMarzo

Fall is the perfect season to find apples at their peak, and widely available. While granny smith apples (the green ones), are generally consistent in their flavors year-round, fall introduces an influx of deliciously tart and crisp red apples, such as Macintosh and Cortland, which are sparse and mushy during the warmer months. Apples contain a good deal of fiber, specifically pectin, which lowers levels of blood fats.

Photographed by Jazz Martin

Quinoa is a nutritional powerhouse. It is an excellent weight-loss food, as it contains fiber and complex carbohydrates, which are most crucial for a healthy metabolism. Quinoa is considered to be a complete protein, harnessing all 8 essential amino acids. Fiber is digested much more slowly than other foods, thus leaving you fuller longer. In addition, it causes the body to work more laboriously to extract nutrients, revving the metabolism. Protein also causes a similar digestive effort, so the body expends more energy than it would digesting simple carbohydrates.

Cinnamon is a favorite cold-weather spice because of its warming properties and nostalgia-inducing fragrance. It also adds a flavor that is distinctive in favorite fall recipes, like ginger bread, apple cider and Snickerdoodles. So by adding the spice to healthy and filling recipes, you get to enjoy the flavors of the season without all of the fat but with much of the flavor. Cinnamon is useful for blood platelet activity; its oils prevent unwanted blood clotting. Cinnamon is known for its anti-inflammatory and antimicrobial properties as well, helping to ease symptoms such as bloating and yeast overgrowth.

Photographed by Nicky LaBonte

This herb aids in digestion and helps to ward off stomach cramps and generally is useful for balancing the body as a whole. Cardamon is a powerfully strong herb, so it is best used sparingly as not to overwhelm its accompanying flavors.

Unsalted, raw almonds are among the healthiest nuts, containing the same monounsaturated fats that are found in olive oil. Monounsaturated fats lower cholesterol and lower the risk of heart disease. Almonds contain a high amount of magnesium, which eases the body’s ability to relax and repair. Almonds also have a tremendous impact on carrying out cellular respiration in the body’s mitochondria, or energy-producing cells.

Photographed by Nicky LaBonte

Truvia is the processed version of the calorie- free herb Stevia, made into a granulated formula with the bitter component extracted. It is much sweeter than sugar, so it can be used more sparingly. Stevia is an antioxidant, helping to fend off free-radical damage.

This recipe is reminiscent of oatmeal but trumps oatmeal with its health properties. Quinoa expands when cooked with liquids, so the edible yield will be greater than it seems. Since the recipe is dairy-free, it can be kept in an airtight container in the fridge for over a week. When you are ready for it, mix in a little extra milk, reheat and enjoy!

• 3 to 3.5 cups of almond or rice milk. (Whole Foods carries an array of such dairy-free alternatives; I recommend the unsweetened rice milk for an immense fiber addition).
• 1 cup quinoa
• 1.5 tsp fresh ground cinnamon
• 1/2 tablespoon cardamom powder
• 1 whole apple, sliced
• Truvia, to taste

Rinse and drain quinoa in cold water then place it in a medium sized saucepot. Add almond milk or other dairy alternative. Bring to a simmer, whisk in spices, and cook for 20 minutes or until the quinoa becomes slightly translucent and at desired texture. During the last five minutes, add the sliced apples, which will retain some of their firm crispness since added late in the cooking process. The quinoa will reduce and become thicker the longer it is cooked. For a thinner quinoa, add more milk. Add sweetener as desired.

This almond milk is richer and more nutrient-dense than the store bought variety, but due to its density, I wouldnt recommend it to be used for cooking. Instead, drink it warm or use it in coffee and tea. Also, this recipe works nicely with a little bit of spiced rum for a healthier and soothing cocktail.

• 2 cups raw almonds, skin on
• 8 cups water
• Pinch of salt
• 1 tsp fresh ground cinnamon
• 1/2 tsp fresh ground nutmeg
• Agave nectar or Truvia to taste
• Cacao nibs (optional)

Soak the almonds in a large container of water, refrigerated, for 48 hours. The almonds will become soft and engorged. Puree the almonds in a blender with spices and sweetener until thoroughly blended. Strain mixture through a fine sieve into a pitcher. The finer the sieve, the smoother the milk will be. If a thicker and more chocolaty experience is desired, puree the cacao nibs separately and then whisk into the strained almond milk.